Lecture 4 - Supplements Flashcards
are protein fortified foods the same as protein supplements
no
what is a supplement
” a food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit”
what is the easiest way to tell the difference between a protein supplement and a protein fortified food
if protein is the first ingredient then it is most likely a protein supplement
what website is a great source of information on the reliability of supplements
australian institute of sport
what does WADA stand for
world anti doping agency
in the world anti doping agency the principle of strict liability is applied in ……
applied in situations where urine / blood samples collected from an athlete have adverse results
who takes responsibility to for failing a drug test
the athlete takes full responsibility
why is it important to record everything you recommend as a nutritionist
because if an athletes fails a drug test you will be questioned on what you have told them to take, these must fit within the guidelines
are NZ supplements contaminated
research has found a couple to be contaminated
overseas, research found what % of supplements to be contaminated from non steroid companies
10-20%
why would some companies be tempted to contaminate their supplements with steroids
because anabolic steroids increase muscle mass so may lead people to think the supplement is working and they repurchase it
what is the food first approach
“where practically possible, nutrient provision should come from whole foods and drinks rather from isolated food components or dietary supplements”
what is the triangle of the ideal diet
supplements smallest triangle at the top
sports nutrition in the middle
healthy diet the biggest part at the bottom
what are some potential reasons for supplement use
- some nutrients are difficult to obtain from food without excessive intakes
- difficult to determine the exact amounts of some nutrients
- some essential nutrients are only available in foods that athletes won’t eat
- may be required in high dosages
creatine is a molecule that is produced in ……
produced in the body from amino acids
creatine stores high energy phosphate groups in the form of
phosphocreatine
creatine is found in some animal based and is most prevalent in….
meat and fish
pathway for ATP resynthesis depends on …
intensity
creatine plays a large role in …….. exercise
high intensity
how does the phosphocreatine pathway resynthesise
energy released by the breakdown of high energy phosphate bond which can be used to form ATP from ADP and Pi
in the hierarchy of evidence, which is the best
systematic reviews
what classification system is used by the Australian Institute of Sport
A, B, C, D classification
what does A mean in the australian institute of sport
strong evidence
what does B mean in the australian institute of sport
emerging evidence, needs more research
what does C mean in the australian institute of sport
no supportive evidence
what does D mean in the australian institute of sport
banned / high risk
what are some potenital benefits to creatine supplementation
- increased muscle mass and strength adaptations during training
- enhanced glycogen synthesis
- increased anaerobic threshold
there is increased protein synthesis with what compared to what in eggs
increased protein synthesis in a whole egg compared to a egg white
costs that should be considered to supplementation
- costs / finances
- negative effects
- displacement of other nutrients
- availability
- beliefs
- past experience
- baseline diet
what are sports drinks designed to deliver
deliver a balanced amount of carbohydrate and fluid to allow an athlete to simultaneously rehydrate and refuel during and after exercise.
what is the composition which provides rapid delivery of fluid and fuel and maximises gastric tolerance and palatability is within the range in sports drinks
4–8% (4–8 g/100 ml) carbohydrate and 23–69 mg/100 mL (10–30 mmol/L) sodium
what groups are sports drinks (AIS)
group A
what groups are sports gels (AIS)
group A
what groups are sports bars (AIS)
group A
what group are isolated protein powders (AIS)
group A
what is a sports gel
a highly concentrated source of carbohydrate (65–70% or 65–75 g/100 ml) in a form (“honey consistency”) that is easily consumed and quickly digested.
potential negative effects of (over) consumption of sports drinks and carbohydrate gels
- Unnecessary expense
- Unnecessary energy intake
- Dental erosion
- Gut discomfort
- Interference with opportunities for training adaptation
the potential negative effects of consuming protein supplements
- Unnecessary expense
- Effect on overall nutrient intake and nutrition goals
- Unnecessary and harmful ingredients
- Allergy risk
what is a sports bar
Sports or energy bars provide a compact and portable source of carbohydrate that can be easily consumed before or during exercise to contribute to carbohydrate intake targets
what are the four questions that are asked before considering a supplement product
is it proven to improve energy, health or recovery in your sport
is it lacking in sufficient quantities in real food ?
is the product allowed in your sport ?
is there a tested product ?
if you answer no to any of the questions in the supplement decision tree what should you do
save your money
what does >45 kcal/kg FFM/d
weight gain
what is the optimal energy availability
45 kcal/kg FFM/d
what does 30 kcal/kg FFM/d indicate
energy deficiency
what does 20 kcal/kg FFM/d indicate
moderate energy deficiency
what does 10 kcal/kg FFM/d indicate
severe energy deficiency
low energy availability causes increases in what hormone
cortisol
low energy availability decreased the pulse frequency of what hormone
luteinising hormone
low energy availability causes what to happen to IGF-1 levels
decrease
why does the recovery of menstrual status from RED’s take a long time
because it involves the increase of reproductive hormones
what days is oestrogen high and what phase is this
late follicular phase
leading up to ovulation
around days 10-12 ish
what phase is there an increase in progesterone
mid luteal phase
when is there an increase in luteinising hormone
the start of the ovulatory phase
what % of elite female athletes are eumenorrheic
67-91%
High intensity exercise can result in a what fold increase in the rate of ATP production compared to that at rest (Newsholme et al., 1983)
1,000 fold
how many supplements were found to be contaminated in NZ
6
overseas, research found what % of supplements to be contaminated from steroid companies
21% contaminated
what is the risk of contamination in non tested sports supplements according to informed sport
1 in 4
Cox et al, 2002 used 12 elite female players having 5g a day 4 times a day for 6 days of creatine (what were the changes to sprint test, agility racing test, agility kick drill test)
sprint test = increase
agility racing test = increase
agility kick drill test = no change
